Supta Padangusthasana I

Reclining Hand To Big Toe Pose 1

HamstringsShoulders
Reclining Hand To Big Toe Pose 1 demonstrated on a yoga mat
Right-side demonstration

How to do Reclining Hand To Big Toe Pose 1

  1. Bend your right knee toward your chest, keeping your left leg along the mat.
  2. Hold your right big toe with your right hand without lifting your head.
  3. Extend your right leg upward, stopping before your knee or lower back strains.
  4. Keep your left leg active and reach your left heel away from your hip.
  5. Reach through your right heel without locking your right knee.
  6. Keep your pelvis settled without forcing your lower back flat.
  7. Rest your left hand on your left hip.
  8. Let your right shoulder settle toward the mat rather than reaching after your foot.
  9. Bend your right knee, release your hold, and place your right foot on the mat.

Variations

Rest your left arm out to the side if that offers more stability. Keep your right knee bent enough to hold your toe without straining. Loop a strap around your right forefoot and hold it with your right hand.